Athletic Power — Lower Power & Plyometric
Lower-body power day. Hang clean for triple-extension speed, tempo-eccentric back squat, jump squats, repeated box jumps, then RDL and weighted core. Long rests on the speed work. ~60 min, 6 movements.
Estimated session
- Movements 6
- Loads Coach-filled
- Progresses Every session
Every movement, in order
Each lift with its working sets and target, in the order you run them. The coach sets the loads from your training and moves them up as the work gets easier.
| Order | Exercise | Sets | Target | Rest |
|---|---|---|---|---|
| 01 | Hang Clean Speed/RFD primer. Triple extension, reset each rep. Bar speed over load. 2 warm-up sets first 3 × 3 · rest 3 min | 3 | 3 | 3 min |
| 02 | Barbell Squat Triphasic main lift. 3s eccentric early block; max concentric intent later. 4-6 reps. 3 warm-up sets first 3 × 5–4 · rest 3:30 | 3 | 5–4 | 3:30 |
| 03 | Weighted Jump Squat Loaded speed-strength. Light load (~20-30% squat), max intent, full rest. Abort if height drops. 3 × 4 · rest 2:30 | 3 | 4 | 2:30 |
| 04 | Box Jump Multiple Response Reactive plyo. Minimal ground-contact time, soft landing. Stop set when contact lengthens. 3 × 5 · rest 2 min | 3 | 5 | 2 min |
| 05 | Romanian Deadlift Posterior-chain strength. Hinge, neutral spine, submaximal. 6-8 reps. 1 warm-up set first 3 × 8–6 · rest 2:30 | 3 | 8–6 | 2:30 |
| 06 | Hanging Leg Raise Anti-extension core for force transfer. Controlled, no swing. 10-12 reps. 3 × 12–10 · rest 1:15 | 3 | 12–10 | 1:15 |
The coach sets the loads and moves them up — these are the schemes
When to reach for this template
Order is fixed: explosive work first on a fresh CNS. Hang clean is bar speed, not load — RPE6-7, reset each rep, stop if the pull slows. Back squat is triphasic: weeks 1-3 a 3s eccentric @ RPE7-8, later weeks max concentric intent off the bottom. Jump squats and box jumps are pure speed — full rest, abort the set the instant ground-contact lengthens or height drops; not conditioning. RDL submaximal, hinge-dominant. Sub power clean from blocks or trap-bar jump if the catch hurts wrists; sub goblet squat if back-loading is limited — keep the tempo.
Every workout
The coach reads your log, tunes the loads and volume to where you are today, and tells you when to add weight.
Programs that use this template
This session is scheduled across a week and progressed over the mesocycle in the programs below.
Common questions
The facts most people check before they drop this session into a week.
01When should I use the Athletic Power — Lower Power & Plyometric template?
Order is fixed: explosive work first on a fresh CNS. Add it to your week in Squatly and the coach schedules it, sets the loads from your training, and tells you when to move up.
02How many working sets is Athletic Power — Lower Power & Plyometric, and how long does it take?
Athletic Power — Lower Power & Plyometric runs 6 movements and about 18 working sets, roughly 90 minutes once warm-ups are in. The full per-exercise scheme — sets, reps or RPE, and rest — is in the session table above.
Built on the Squatly method
Every set count, rep target, and rest period here comes from how the coach weighs volume, intensity, and fatigue. See where the numbers come from.
Read the methodVolume, intensity, and fatigue — read per lift, every session.
Last updated: June 2026
Keep moving forward.
Add this template to your week. The coach reads your training, sets the loads, and tells you when to push.
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Aleks · Coach
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